Vianney Avery C.

Mahilum (22) Core Exercises March 28, 2019

BS PSYCH 1
TPE 1202- TTH/9:00-10:00

1. PANTHER SHOULDER TAP

How to do Panther Shoulder Tap:

 Start on all fours.

 Engage your core and while keeping
your back flat and your butt down
(like you're in a plank), lift your knees
off the floor about 1-3 inches. Gaze at
the floor a few inches in front of your
hands to keep your neck in a
comfortable position.
 Tap your right hand to your left
shoulder, and then your left hand to
your right shoulder, while using your
core strength to keep your hips as still
as you can.
 Continue alternating sides.

2. BUTTERFLY SIT-UPS

How to do Butterfly Sit-Ups:

 Lie face up with the soles of your feet

together, knees bent out to sides.
Reach your arms overhead. This is
starting position.
 Using your core, roll your body up
until you are sitting upright. Reach
forward to touch your toes. That's 1
rep.
 Slowly lower back down to starting
position and continue immediately
into the next rep.
3. TABLETOP LEG PRESS
How to do Tabletop Leg Press:

 Lie face up with your legs raised in a

tabletop position (knees bent 90
degrees and stacked over your hips).
 Contract your abs to press your low
back into ground. Crunch up just a
few inches and place your hands on
the front of your quads.
 Drive your quads into your hands
while simultaneously pressing them
away. There should be no visible
movement in your body, but you
should feel the battle and intense
tension in your core.

4. SINGLE-LEG JACKKNIFE

How to do Single-Leg Jackknife:

 Lie face up with your legs extended

and arms by your sides. Contract your
abs to press your low back into
ground. This is starting position.
 Squeeze your thighs together, squeeze
your glutes, and simultaneously lift
your left leg and upper back off the
ground, reaching your right hand
forward to meet your left foot. Your
torso and your left leg should form a
V.
 Keep your core engaged as you
slowly lower to return to starting
position.
 Repeat with the opposite leg and arm.
Continue alternating sides.
5. ROLLING LIKE A BALL

How to do Rolling Like a Ball

 Sit up tall with your knees bent and

feet flat on the floor. Wrap your arms
around your legs and hold onto the
outside of your ankles. Curl your head
and chest forward in toward your
knees.
 Scoop your core muscles in deeply,
then roll your body back until your
shoulders touch the ground. Don't roll
so far that your neck or head touches
the ground.
 Rock back up to a seated position.